What are your travel plans this month? Did you know that you can easily put together a healthy meal from the grocery store in the time it would take you grab a bag of burgers at the drive through?
Healthy eating while on the road is something most of my clients struggle with. I advise them to identify and anticipate things that may derail their healthy habits, then have a backup plan or two in mind so they can handle these surprises with grace.
Swim lessons lasted longer than you expected and you now are dealing with grumpy kids? Headed to the mountain or the coast and the only options you passed were fast food joints? No worries Anne has you covered. Find a grocery store and remember these tips and you will be enjoying a healthy nutritious meal in no time.
I suggest you shop the perimeter of the store working your way through produce, then the bulk bins, then the deli/ salad bar. Beware the displays and center aisles. When you are hungry your willpower and good intentions will be no match for that giant bag of chips or cookies.
Remember if it has a commercial or a jingle it is probably not something you should put in your mouth.
1) Start With Produce
Load your cart with fresh fruit and veggies. Grab a head of lettuce, a bag of baby carrots, a few cukes, apples, bananas, pears, peaches, apricots, cherry tomatoes, blueberries.
Bonus points for keeping a knife, jug of water to rinse your produce, and a cooler in your trunk. If you do not have these ask the produce person nicely and they may rinse your veggies for you. Find cutlery in the deli to slice veggies.
2) Hit the bulk bins
Heart healthy almonds, walnuts cashews and sunflower seeds provide good fats, protein, and energy to keep you going.
Want something sweet? Avoid pre-made trail mix as it can often be loaded with sugar and stick to dried fruits like dates, cranberries, and raisins.
3) Head To The Salad Bar/ Deli
Remember those cukes you threw in your basket? They would go nicely with some all natural hummus or salsa. Look for pre-sliced cheeses and deli meats to make a lettuce wrap.
If you only have time to grab and go, pick up a pre-made salad like this Asian quinoa salad from New Seasons. I often stop at their salad bar for lunch and for under $8 I can put together a huge salad with greens, peppers, cottage cheese, fresh ginger and garlic, pineapple, pickled veggies, ham or turkey, and a sprinkle of parm that keeps me full all afternoon.
What are your favorite tips for eating healthy on the road? Let me know by commenting below…
Anne McCranie is a Portland (Sellwood), Oregon based Personal Trainer and Licensed Massage Therapist. She offers these tips to help you reach your fitness goals. Please see your medical professional for specific dietary advice.
Want Anne to show you how to navigate the grocery store with ease? Call her today to schedule your appointment. Learn about meal planning, the importance of making and sticking to a list, and healthy eating on a budget. She loves to talk about food and share new recipes.